In modern society, with the shift in work styles and the acceleration of the pace of life, sedentary life has become a way of life for many people in modern society, however, the potential threat of this habit to physical health should not be underestimated.
"Scientific studies have confirmed that sitting still for long periods of time can lead to a variety of health problems, including an increased risk of cardiovascular disease, diabetes and obesity. ”
A 2019 study showed that people who sat and stood for more than 8 hours per day had a 107% increased risk of death from cardiovascular disease [1]. In addition, studies of postmenopausal women have shown a 54 percent increased risk of hospitalization for heart failure if they spend more than 8.5 hours per day [2]. Last year, a study from Fuwai Hospital also found that sitting for more than 8 hours was associated with a 20% increase in the combined risk of death from a variety of diseases such as cardiovascular disease [3]. These research results suggest that reducing sedentary behavior and increasing physical activity are of great significance for maintaining cardiovascular health.
But there is more to sedentary than we know.
Sitting for a long time increases the risk of dementia!
In September 2023, a research team led by Professor David A. Raichlen of the University of Southern California published a major study in the prestigious medical journal Journal of the American Medical Association (JAMA). The study, which followed nearly 50,000 people around the age of 67 for 6.72 years, showed that sedentary behavior may have a negative impact on the brain [4].
Specifically, those who sat for 10 hours a day had an 8% increased risk of dementia, those who sat for 12 hours a day increased their risk of dementia by 8%, those who sat for 12 hours a day increased their risk of dementia by 9.27%, and those who sat for 15 hours a day had an increased risk of dementia by 221%.
In short, the study noted that in the older population, the longer the sedentary lifestyle, the higher the incidence of all-cause dementia. This finding provides us with an important insight into the impact of sedentary behavior on brain health.
The cause of "sedentary dementia" has been found!
On March 28, 2024, Prof. Maiken Nedergaard and Dr. Felix R. M. Beinlich from the University of Copenhagen published a research paper titled "Oxygen imaging of hypoxic pockets in the mouse cerebral cortex" online in the journal Science. The study leveraged a visualization tool developed by the Center for Translational Neuromedicine (co-founded by the University of Copenhagen in Denmark and the University of Rochester in the United States) to provide insight into the dynamics of partial pressure of oxygen in the mouse brain. A significant finding of the study was that there were transient areas of hypoxia in the brain. Researchers have observed that exercise rapidly reduces the size of these hypoxic zones. Based on this finding, the authors speculate that this may reveal mechanisms by which different lifestyles have an impact on dementia risk.
The study further stated: "The preliminary hypothesis of this study is that a lack of adequate physical activity may exacerbate capillary occlusion and lead to an increase in areas of hypoxia. Conversely, the onset of hypoxia can be quickly curbed simply by enhancing sensory input or performing appropriate exercise. This phenomenon may provide some theoretical basis for explaining the potential link between a sedentary lifestyle and an increased risk of dementia. ”
Hypoxia is the "normal" of the brain, but exercise can reduce the burden of hypoxia!
Exercise not only helps us maintain good health, but it also improves brain function. When we exercise, the body needs more oxygen to supply the muscles, which causes faster breathing, faster heartbeat, and smoother blood circulation. This improvement in blood circulation also affects the brain, providing more oxygen and nutrients to the brain.
Long-term lack of exercise can lead to a decline in physical functions, including a lack of oxygen in the brain. When our brain is deprived of oxygen, uncomfortable symptoms such as lack of concentration, slow thinking, and dizziness occur. This condition is especially common in people who work, study, or are sedentary for long periods of time.
So, how to avoid the dangers of sitting for too long?
First of all, we can get up and move every once in a while and do some simple stretching exercises to relieve pressure on our muscles and joints. Secondly, we can choose to work standing or use some aids, such as a standing desk, to reduce the amount of time spent sedentary. In addition, participating in some outdoor sports or fitness activities, whether it is walking, jogging, swimming or fitness, is a good choice to exercise and relax.
Green Thin reminds that sitting for a long time poses a great threat to both physical health and mental health. By changing our lifestyle and work habits, and taking proactive steps to mitigate the adverse effects of sitting for a long time, we can improve our quality of life and productivity. Let's take action now to get rid of sedentary problems and move towards a healthier, more fulfilling life.
[1]. Stamatakis E, Gale J, Bauman A, Ekelund U, Hamer M, Ding D. Sitting Time, Physical Activity, and Risk of Mortality in Adults. J Am Coll Cardiol. 2019; 73(16):2062-2072. doi:10.1016/j.jacc.2019.02.031
[2]. LaMonte MJ, Larson JC, Manson JE, et al. Association of Sedentary Time and Incident Heart Failure Hospitalization in Postmenopausal Women. Circ Heart Fail. 2020; 13(12):e007508. doi:10.1161/CIRCHEARTFAILURE.120.007508
[3]. Li S, Lear SA, Rangarajan S, et al. Association of Sitting Time With Mortality and Cardiovascular Events in High-Income, Middle-Income, and Low-Income Countries. JAMA Cardiol. 2022; 7(8):796-807. doi:10.1001/jamacardio.2022.1581
[4]. Raichlen DA, Aslan DH, Sayre MK, et al. Sedentary Behavior and Incident Dementia Among Older Adults. JAMA. 2023; 330(10):934-940. doi:10.1001/jama.2023.15231